Month: February 2019

Feb 23rd Class Program

Open Workout 19.115 min AMRAP19 Wall Balls @ 20/1419 Cals on Rower We will be hosting heats this saturday from 11am to 2pm. Come Watch and support your local athletes throwing down!

Feb 22nd Class Program

Open 19.115 min AMRAP19 Wall Balls @ 20lbs/14lbs19 Cal Row+And additional Aerobic work prescribed by class coach.

Feb 21st Class Program

Strict PressWaveloading 3-2-1 @ Moderate Weight 3-2-1 @ Tough Weight Rest 1-2 mins b/t sets+Strict Supinated Pull-upWaveloading: 3-2-1 @ Moderate Weight 3-2-1 @ Tough Weight Rest 1-2 mins b/t sets 3 Sets @ 80-85% Effort30s DU’s 30s Rest 30s Pushups 30s Rest 30s DB Cleans @ 45/25 30s Rest 30s AirBike 30s Rest 30s Wall …
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Feb 20th Class Program

7 Sets @ Sustainable Effort (49 mins)1 min Row 1 min Walking Lunges – no weight 1 min SkiErg / AIrBike 1 min Plankhold 1 min Skipping (Single Unders) 1 min Burpees no jump 1 min Rest

Feb 19th Class Program

DeadliftCluster 5.5 x 4 setsRest as needed b/t sets 5 Sets @ High Effort1-3 Rope Climbs (3 Rx’d)250m Row10 Front Squats @ 135/95 10 min EMOM1st min: 10 Double KB Front Rack lunge2nd min: 10 Box Jump Overs @ 24/20 10-15 mins @ Sustainable EffortRunning or AirBike